6 Tips On Baby Sleep That Won’t Keep You Up At Night
May 9, 2016
Castlemil Wins Silver at Family Awards!
January 24, 2017
What To Eat When You’re Expecting
October 4, 2016
Maintaining a healthy diet and lifestyle is important for everyone, but it is particularly vital if you are pregnant or planning for a baby. You’ll want to stay healthy for both you and your baby, but it can be hard knowing what the right foods are to eat and which are the ones to avoid.
Morning sickness and cravings add to the challenge when you can’t stomach anything, or all you want to eat is chocolate biscuits! While you don’t have to cut out all of your favourite things, try to maintain a balanced and varied diet and start the day off with a good breakfast to help avoid unhealthy snacking.
Our suggestions for pregnancy power foods are not only tasty but easy to get hold of and incorporate into your diet.
fruit and veg
Try to get your daily dose of at least five portions of fruit and veg a day. Fruit and vegetables are full of fibre which can help prevent constipation as well as being rich in vitamins and minerals. Mix things up and make sure you include plenty of leafy greens which are a good source of iron.
Tip – make a smoothie each day with different fruits and vegetables. Try strawberries, bananas and a splash of orange juice. You can also add some yoghurt to pack in some extra calcium!
our pick of the crop:
Broccoli. Fantastic broccoli is not only rich in fibre which can help combat constipation, but it also contains vitamin C. Eat with iron rich foods such as lean red meat as the vitamin C helps your body absorb the iron.
Bananas.Bananas are rich in potassium which can help with those bouts of pregnancy fatigue. Add them to your cereal or have as a snack when you need an energy boost.
Leafy greens. Green leafy veg such as spinach and kale provide iron, folate and vitamin C. Add spinach to your favourite pasta dish or serve up a tasty steak with a side of kale.
Milk, cheese and yoghurt are all great providers of calcium. Calcium is vital in building your baby’s teeth and bones so it’s important to consume enough calcium rich foods to meet the needs of you and your baby. Stick to low fat varieties wherever possible and make sure yoghurts are low in sugar.
Tip - add fresh berries and granola to some Greek yoghurt for an energy boosting breakfast!
Make sure to avoid mould-ripened soft cheeses such as brie and camembert and soft blue-veined cheeses. These cheeses are only safe to eat if they have been cooked.
Make sure you eat plenty of lean meats during pregnancy. Turkey and chicken are both great sources of protein and are versatile ingredients that can be used in all manner of dishes. Whip up a quick stir-fry with turkey or chicken breast and add red bell peppers and broccoli to pack in some of your five a day!
Your body needs double the amount of iron not just for you but for your baby too. Keep your iron stores replenished by eating lots of lean red meat, wholegrain bread and green leafy veg. Team with vitamin C rich foods such as tomatoes, citrus fruits or red bell peppers to help aid iron absorption. Lentils, pulses, dried fruit, tofu and eggs are also great sources of protein.
Tip - for a speedy super supper whip up a protein and vitamin packed omelette with added vegetables and cheese!
Make sure any meat is cooked right the way through by
checking there is no pink meat.
omega 3 rich foods
Salmon, mackerel and sardines are all rich in omega 3 essential fatty acids. They help aid the development of you baby’s brain and eyes. Try to eat at least two portions of omega 3 rich foods per week but avoid fish that are potentially high in mercury such as swordfish and fresh tuna.
Pregnancy is not a good time to go carb free. Starchy foods such as bread, potatoes, rice, pasta and cereals are all important sources of energy, fibre and vitamins. Try to choose wholegrain varieties which contain more fibre than white processed versions.
water, water and more water!
Water not only has a benefit for you but also for your growing baby in delivering nutrients and helping your body to flush out toxins. Aim to drink around two litres a day. Water can help minimise swelling and prevent constipation which is more common during pregnancy.
Tip - if morning sickness has put you off the taste of water, try adding a slice of lemon or lime or a sprig of mint for a refreshing change.
Avoid sugary or fizzy drinks and try to limit caffeine intake to one cup of coffee or two cups of tea a day.
These are just a few of the fantastic foods that are recommended during pregnancy. Make sure you have a varied diet incorporating plenty of protein, carbohydrates, fruit, veg and dairy. Speak to your doctor or midwife about antenatal nutrition and maintaining a healthy weight during pregnancy.
join the conversation
Have you got any weird and wonderful cravings or tips for great pregnancy foods? We’d love to hear from you! Join the conversation by commenting below.